Sleeping Better – Tips for a More Restful Sleep

Welcome to our latest blog post, where we delve into the realm of rejuvenation—sleep! In this fast-paced world, achieving quality rest is crucial for overall well-being. It affects our physical health, mental clarity, and overall quality of life. However, with the hustle and bustle of modern life, many of us struggle to achieve the recommended 7-9 hours of sleep each night. Join us as we explore practical ways to enhance your sleep quality and transform your nights into restful, energizing experiences!

But first, let us understand the importance of sleep and how it effects each and every one of us.

Download/View Sleeping Tips Infographic

Why Do We Need to Sleep?

The Science of Sleep:

1. Restorative Power:

Sleep is not merely a state of rest; it’s a dynamic process where your body undergoes crucial repair and restoration. During deep sleep, tissues are repaired, growth hormones are released, and your immune system gets a boost, contributing to overall wellness.

2. Cognitive Function:

Ever notice how you feel sharper and more focused after a good night’s sleep? Sleep plays a pivotal role in cognitive functions such as memory consolidation, problem-solving, and learning. It enhances creativity and helps you tackle challenges with a clear mind.

The Health Connection:

3. Cardiovascular Health:

Lack of sleep has been linked to an increased risk of heart diseases and hypertension. Quality sleeping regulates blood pressure and reduces stress on the cardiovascular system.

4. Weight Management:

Sleeping influences the hormones that regulate appetite. Inadequate sleep disrupts the balance of ghrelin and leptin, increasing cravings and potentially leading to weight gain.

The Productivity Factor:

5. Enhanced Focus and Efficiency:

Well-rested individuals exhibit improved concentration, problem-solving skills, and decision-making abilities. A good night’s sleep is a recipe for a more productive and efficient workday.

6. Mood and Emotional Well-Being:

Sleep and mood are intricately connected. Insufficient sleep can contribute to irritability, anxiety, and a negative outlook. Prioritizing sleep is a key component of maintaining emotional balance.

Tips to Sleep Better:

To optimize your sleep routine and reap these benefits, consider implementing the following practical tips:

• Create a sleep-friendly environment with comfortable bedding.
• Establish a consistent sleep schedule.
• Try some “white noise” like from an A/C or fan.
• Avoid caffeine, nicotine and alcohol. Try a warm drink like milk or chamomile tea.
• Manage your stress and worries before bedtime.

Things to Remember

Sleep isn’t a luxury; it’s a fundamental pillar of a healthy and productive life. By understanding and prioritizing the importance of quality sleep, you’re not just investing in rest; you’re investing in your overall well-being. Join us at Peak Ergonomics as we continue to explore the intersections of health, productivity, and workplace safety in our blog.

Unlock the power of sleep, and unlock the best version of yourself. Sweet dreams!

Resources:

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Supportive Supervisors & Co-Workers Improve Sleep

New research conducted by a team of Scandinavian-based researchers highlights how having supportive supervisors improve sleep. Drawing from extensive data obtained from the Work Environment and Health in Denmark study, Finnish Public Sector Study, and Swedish Longitudinal Occupational Survey of Health, the researchers analyzed responses from nearly 115,000 participants over a period of up to six years. (Study: JAMA Network Open)

The participants were specifically questioned about their workplace environment, focusing on factors such as leaders’ listening skills, perceived fairness, co-worker support, and collaboration. The researchers discovered that those who reported favorable psychological and social support at work experienced a notable decrease in the risk of sleep disturbances.

During the study, approximately 53% of the participants reported a change in their workplace environment within a two-year period. Positive changes in the work environment directly reduced the risk of various sleep disturbances, including difficulties in falling and staying asleep, poor-quality sleep, and experiencing daytime tiredness over one to three months.

Based on these significant findings, the researchers emphasize the importance of implementing multilevel workplace interventions to promote both short- and long-term sleep quality among workers.

By optimizing the work environment and fostering supportive relationships among colleagues and superiors, individuals can pave the way for improved sleep patterns and overall well-being.

Contact us today and let us help you to improve your employee’s health and reduce work-related injuries.

Related article:  Better Sleep with an Opened Window

• The results revealed that participants who had their windows open reported experiencing deep sleep. 87% of them expressing this compared to 70% of those who slept with closed windows. Furthermore, participants who slept with an open window performed better on the cognitive test the following morning.
• This suggests that individuals should ventilate their bedrooms with clean outdoor air or supply them with air that is equivalent to clean outdoor air during the night.

More Tools & Resources from Peak Ergonomics

Healthy Employees are the Bottom Line!

Better Sleep with an Opened Window (research study concludes)

Better sleep with an opened window? A team of Danish researchers concludes that the air quality in your bedroom while you sleep could be linked to better work performance. The researchers conducted a field intervention of 40 bedrooms in Denmark over a two-week period and monitored participants’ sleep quality using a wearable device. Additionally, participants logged their daily activities and sleep electronically. Every morning, they took a three-minute cognitive-abilities test.

The results revealed that participants who had their windows open reported experiencing deep sleep. 87% of them expressing this compared to 70% of those who slept with closed windows. Furthermore, participants who slept with an open window performed better on the cognitive test the following morning.

This suggests that individuals should ventilate their bedrooms with clean outdoor air or supply them with air that is equivalent to clean outdoor air during the night.

Highlights of the Research Study:

• Researchers conducted a field intervention study in 40 bedrooms.
• Perceived air quality improved and the concentration of CO2, VOCs, and PM10 decreased when a window was open.
• Objectively measured and subjectively rated sleep quality improved after sleeping with an open window.
• Opening a bedroom door reduced CO2 concentration but did not provide any of the above benefits.

Contact us today and let us help you to improve your employee’s health and reduce work-related injuries.

Related article:  Supportive Supervisors Improve Sleep

• Drawing from extensive data obtained from the Work Environment and Health in Denmark study, Finnish Public Sector Study, and Swedish Longitudinal Occupational Survey of Health, the researchers analyzed responses from nearly 115,000 participants over a period of up to six years.
• The participants were specifically questioned about their workplace environment, focusing on factors such as leaders’ listening skills, perceived fairness, co-worker support, and collaboration. The researchers discovered that those who reported favorable psychological and social support at work experienced a notable decrease in the risk of sleep disturbances.

More Tools & Resources from Peak Ergonomics

Healthy Employees are the Bottom Line!